Swing n’ Sprint


999618_10151928278247845_657356963_nWOD 10/3/13

Front Squat 5-5-5-5-5

All sets should be between 65-75% of your max



20 Unbroken Russian KB Swings

40m Sprint


Start your swings at the bottom of the ramp. Immediately sprint up and into the gym til you get to the last beam. Rest 2 minutes and then repeat for 5 rounds. Go as heavy as possible on the swings as long as you don’t breka the set of 20.

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  • Clint

    155-195 on front squats. Cleaned the first rep of each set. Had to skip out early and didn’t do the metcon.

  • Greg


    :40’s on the metcon

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